We are pleased to announce that on March 4, 2025, an updated Rich Text Editor will be introduced in the MyFitnessPal Community. To learn more about the upcoming changes, please click here. We look forward to sharing this new feature with you!

Fears and Struggles with Gaining Weight/Upping Intake

gothicbees
gothicbees Posts: 18 Member
edited November 2024 in Goal: Gaining Weight and Body Building
I am currently underweight (102lbs/5ft6in/18/F) and struggling to gain muscle mass and get back to a healthy weight after overexercising while in a major caloric deficit (exercise 5-6x a week/1200-1600cals a day). Trying to eat more calories is so much harder than I thought it'd be because 1) I'm finding my stomach can't handle large portions all at once and 2) I have a restrictive background so I'm having difficulty moving past fears of gaining weight or eating a lot. Do you have any tips on how to ease into a caloric surplus or build more muscle mass? Thank you!

Replies

  • allyphoe
    allyphoe Posts: 618 Member
    Counseling / therapy.
  • Rusty740
    Rusty740 Posts: 749 Member
    I hear you. Having just come out of losing a bunch of weight and trying to gain muscle while lifting weights for the first time, I have trouble believing the extra calories are turning into (at least partly) muscle.

    I guess what I'd suggest is to start lifting weights (try StrongLifts) instead of cardio (you can pick up cardio later) and to increase your calories very slowly, maybe at 5% extra of your TDEE each week for several (4?) weeks.
  • mrgreendots
    mrgreendots Posts: 5 Member
    I agree, for sure only do as much cardio as you need for mental health and work on gaining muscle instead. Your stomach is probably shrunken so eat six smaller meals a day (every 3 hours) instead of 3 large ones. Keep them fairly equal in calories. Also look into nutritional replacement drinks/bars/puddings to make sure you're getting all the nutrients you need.
    I feel for you, gaining weight doesn't feel good even if you know you're unhealthy.
  • ndj1979
    ndj1979 Posts: 29,136 Member
    Have you seen a professional op??? Sounds like you may need to address how you view eating, first....
  • gothicbees
    gothicbees Posts: 18 Member
    I am going to see a counselor soon to address my relationship with food and exercise. Who knows- they might refer me to a medical doctor. Until then, I'm just trying to fix this on my own as best I can!
This discussion has been closed.

Categories